Warm-up:
8 Min E2MOTM 

  • 10 See Saw Steps 
  • 10 Kip Swings + 5 Hanging Shrugs 
  • 10 Push-up to Down-Dog 
  • 10 Spiderman Steps 

Practice Jump Rope Remainder of 2 Min.

Prep:

  • Wrist Series (stretches only)
  • Shoulder Series

Mobility/Skill:
3 rounds:

  • 2 minutes Bridge Ups (aim for 5 controlled reps + 10 second hold)
  • 2 minutes Jefferson Curls (aim for 4-6 reps.  PVC only.  No weight.)

Workout:
16 Min AMRAP

  • 8 Hang Power Snatch (95/65)
  • 16 Wall Balls (20/14 @ 10')
  • 32 Double-unders (or 3X singles)

Scaled: DB or empty bar Snatch  + Singles

Up-Scaled: Add an extra Wall-ball for every break in D.U.s

Watch: